Latest Alerts:
From the General Manager | July 2020 Facility Updates

From the General Manager | July 2020 Facility Updates

Like many industries both small and large, the fitness industry has been drastically impacted by the COVID-19 pandemic and subsequent economic suppression. At the time of writing this statement, Performance Health & Fitness has been open for exactly 6 weeks since the shutdown to slow the spread of the virus. While we’ve certainly had challenges and will likely continue to experience bumps along the way, we’ve been encouraged by our members, clients, and staff over the last several weeks.

 

Although we’re seeing nearly 50% fewer weekly visits than our average pre-shutdown average, we have seen approximately a 25% increase in weekly visits since June 1st. Additionally, we have been very pleased with everyone’s level of adherence and patience with our screening, sanitation, and distancing protocols. We’re also encouraged by the participation in our virtual membership options and at-home programming we are providing. They have served as a great tool for us to stay connected to many of our members who have chosen not to return to in-person fitness classes or training at this time.

 

Our staff should also be commended for stepping up as needed and providing guidance and leadership where needed. While we do understand that there are always areas that can be improved, we want to thank you all for helping us maintain safety standards here at Performance.

 

Currently, we do not anticipate major changes to our operational hours, services, or programming in the coming weeks. We will continue to promote distancing both in and outside of our facilities, as well as continue to improve our cleaning effectiveness and consistency. We also encourage all to adhere to personal hygiene standards as well as the use of PPE, including masks and/or shields. Lastly, and perhaps most importantly, we will continue to ask that all of our members, guests, and staff to please stay home if they are symptomatic or believe they may have been exposed to the virus until they have been cleared by their primary care provider.

 

We certainly appreciate your patience as we navigate the ever-changing business and social environment that we are all encountering. We are hopeful to be able to increase our operational hours, services, and programming in the near future as we continue to strive to recover from some of the changes to our business that have taken place over the past 100 days.

 

As always, please follow our social media and website for the most up to date information about any changes that could be made.

 

Sincerely,

 

Brock Reed
General Manager, Performance health & Fitness

 

RESOURCES

 

Virtual Membership: $29/month provides unlimited access to all of our live Zoom group fitness classes. To inquire about changing your membership type, please email membership@perfther.com.

 

July Group Fitness Classes: Click here to view and/or download our full July Group Fitness Schedule

 

Summer Shape Up 8-Week Exercise & Nutrition Program: Learn more about this complete digital download package

 
 
 

About Mary Brown, Marketing & Communications Director

Mary Brown, Marketing & Communications DirectorMary Brown has a bachelors degree from the University of Northern Iowa and has over 15 years of marketing, advertising, and project management experience. Prior to coming to Performance, she spent several years working a with Boston-based CrossFit Equipment company in their marketing department, which is where she gained valuable working knowledge of brand management, website design and maintenance, and search engine optimization. When she's not working she loves to run the trail system by her house in Iowa City, Olympic Lift and spend time with her family.

Marathon Nutrition Fueling Tips

3 Fueling Tips for Long Distance Training

It is finally here – a marathon and half marathon in the Corridor area! As an avid runner, I wish that I could participate in the RUN CRANDIC race this April, but becoming a mommy to our second daughter at the end of March, is well worth missing out on it this year.

I know that distance training takes a lot of time and commitment. Not only do you need to commit to your physical training, but you need to commit to your nutrition. Putting your body through this intense training requires fueling your body properly. Without proper fuel, your training will not be as effective and you won’t have as good of results during your race. With the right nutrition and training plan you can be successful!

I have experienced firsthand the impact that nutrition has on a race, especially one of this length. I completed many road races, including half-marathons and marathons. My first marathon – the Des Moines Marathon – did not go as well as planned, because I did not have a solid nutrition strategy in place for the race, nor did I fuel properly during training. The only change I made for my second marathon – Chicago Marathon – is that I focused on my nutrition strategy and fueled my body the right way throughout my entire training, which allowed me to qualify for and complete the Boston Marathon.

Through these experiences, I have learned a lot about proper fueling and nutrition strategies to be successful, and I want to pass that information along to you, so that you can have the best race you possibly can!

Here are three tips to consider when training for a long distance race:

1: Increase your fuel
It is important to have a nutrition strategy for the race itself, but even more important is your commitment to nutrition throughout training. Poor fueling will lead to poor recovery, muscle breakdown, and ineffective training sessions. Make sure you are covering for the calories you are burning during training, not just while you are running, but at all meals and snacks during the day.

Many runners do not eat enough to make up for their intense training, which can lead to injuries or illness.

Carbohydrates are your main fuel source, and should account for a majority of your total calories for the day. Including grains, fruits and vegetables throughout your day will help you get the carbohydrates you need to fuel your high intensity exercise.

Protein-rich foods are also important to include at every meal and snack to help build and repair muscles – like lean meats, beans, nuts/nut butter, eggs, and dairy.

Fruits and vegetables are full of vitamins and minerals that help to strengthen your immune system, and can help fight inflammation post-run. Consuming tart-cherry juice after high-intensity exercise has been shown in many studies to reduce inflammation.

Sign up for a free nutrition consultation with our registered dietitian

In general you burn around 100 kcal per mile you run, and intake should be adjusted accordingly.

  • Pre-run– focus on optimizing hydration and maximizing fuel. Eat a high carbohydrate meal 3-4 hours prior to a run, or a smaller carbohydrate containing snack 1-2 hours prior. Drink water throughout the day, and continue to drink adequate fluids up until your training run.
  • During run ( >60 minutes ) – optimize performance and prevent fatigue with carbohydrate and electrolyte intakes. This can be accomplished with consumption of sports drinks and/or gels or chews.
  • Post-run – refueling and recovery are the main focus of post-run nutrition. Intakes of carbohydrate and protein help to replenish glycogen stores lost, and aid in muscle repair.

2: Increase your fluids
Poor hydration is the most common cause of GI issues both during and after activity. Your body pulls water to your muscles during exercise. When this happens the gut is left with whatever water is leftover, which is usually not much. It is important to be hydrated prior to a run, and continue to stay hydrated throughout to avoid muscle fatigue or cramps, and GI issues.

Dehydration can be debilitating for marathon and half marathon runners. To hydrate prior to a run aim to drink 2 cups of fluid within 2 hours before you begin. To maintain hydration during a run, drink 8-12 ounces of fluid per hour. If you currently aren’t hydrating enough while running, make small increases towards a goal of 8-12oz per hour. The goal is to lose no more than 2% of your body weight during an exercise session.

Don’t wait until you are thirsty to drink, thirst is the first sign of dehydration. Water is adequate for shorter runs, but runs lasting more than 60 minutes, a sports drink is beneficial for hydration and fuel. Sports drinks contain carbohydrates to fuel your muscles, and electrolytes help the body hold on to water and stay better hydrated overall.

Not sure if you are drinking enough? Use this urine color hydration chart as a guide.Urine Color Hydration Chart

3: Train your gut
Once your runs are longer than 60 minutes, start adding in quick sources of carbohydrates such as sports drinks and/or gels into your training routine. You should be consuming 30-60g of carbohydrates per hour of training.

Gels typically contain between 20-25g of carbohydrates, and sports drinks have around 15g of carbohydrates per 8oz. Use a combination of gels with water and sports drinks to get 30-60g carbohydrates per hour during your training runs.

Experiment with different products so you know what you prefer and can tolerate before your race. If you don’t like gels or chews, other options for quick fuel are: pretzels or dried fruit. Create a race nutrition plan and start practicing during your training to avoid issues during the race.

Check online to see where the aid stations are and what they will be handing out at each station (water, sports drink, gels). This will help you plan your fueling strategy along with the course. Also, find out what products will be handed out during the race. If Gatorade is being used on the course, train with it, not another type of sports drink, so that you know you can tolerate it. You shouldn’t use new products on race day. Check out this list of different energy gels available to find which one is best for you.

REMEMBER, everything is individual, so practice, practice, practice!


Want to learn about Nutrition Coaching? Schedule a free 30-minute Nutrition Evaluation to chat with Ashley about your health goals and see if nutrition coaching is a good fit for you.

Schedule a FREE 30-Minute Nutrition Evaluation

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

*Results may vary